Running

[Tom Yum]

Hey, where's your six minute mile?

I've hit a plateau but I'm still working on it...

[7r14ngL3Ch0k3]

Weight room in the morning. Worked on hamstrings, quads, calves, biceps, triceps, and even abs. lol. Then i stretched my legs and got loose. After school i went to pre-season practice and we played soccer for a while and then wrestled live for about 5 minutes. Everyone was leaving, except for a couple guys. The only guy who wanted to wrestle was a Heavyweight(260 lbs.). So we started. Ive wrestled this kid before 3 times in the past and have taken him down first each time and rode him out. But this time, since i was all tuckered out from running around on a field, he took me down. I had snapped his head down and he was on both knees. But he lateralled me from there and thats how i ended up on bottom. Then, he almost pinned me. I slipped out and reversed him, and rode him out. He got a hold of my arm and "fat man's rolled" me. Then i reverse him again. 2 minutes is up. 2nd period begins, he starts on bottom. I control him for a few moments and then he "fat man rolls" me again to the same side. And that roll only works well for Heavyweights especially when theyre wrestling a 140 pounder. I then get stuck underneath him and cant get out, its done. There was a good sportsmanship approval/hand shake at the end it was all good.

[treelizard]

Congrats on the dips! And you're right about sleeping. I was just listening to a tape about sleep debt and endocrine disregulation. I usually do sleep a lot though, just had to finish homework that Friday night before driving 2 hrs away for an intensive that started at 7 AM.

[blitz]

You're probably better than me at running! but I did 27 dips in a row! I probably can't do it now, but in a week or two of training I can get back up there.
And I still stand by my point, you need to sleep more!!! lol

[treelizard]

You're slowing down on us!!!

It was on two hours sleep, give a girl a break! Plus I got my 7 min mile months ago so I'm more interested in meeting all these other standards. It's 9 minutes for level 1, 7 isn't until level 2. Hey, where's your six minute mile?

[Tom Yum]

P.S. as far as the standards go, aside from the ones I mentioned I'm going to give myself the running since I did my mile and a half in 12:36. That's an 8:40 mile average so the 800 m in 4:20 is done and the 9 minute mile, and I can't prove it but I bet 400 in 2:04 is in there as well. That gives me 14 out of 21.

You're slowing down on us!!!

[treelizard]

P.S. as far as the standards go, aside from the ones I mentioned I'm going to give myself the running since I did my mile and a half in 12:36. That's an 8:40 mile average so the 800 m in 4:20 is done and the 9 minute mile, and I can't prove it but I bet 400 in 2:04 is in there as well. That gives me 14 out of 21.

There are two I haven't done yet because I don't have the equipment yet, I really need to make my own 20# medicine ball out of an old basketball, duct tape and sand. I'm pretty sure I can do these because I can do dumbbell thrusters and squat cleans, but I can't check 'em off yet.

10 medicine ball cleans
25 wallballs

Here's two that I can almost do but not quite:
1/2 bodyweight high pull (can only do 60# right now)
2K meter row in 9:50 I think 8:20 for men (my best time now is 10:13)

And here's the ones I haven't tried but still need work on:

3 dips (I think I can do this but not sure, I can do about 5 with a 20# assist)

3 pullups (I just went to Petco to buy dog chew toys to use as rings, and I'm doing body rows and negatives and other things so I can get these by the end of the year. Getting some help from a CF genius)

3 rounds of "Christine" in 15 minutes (that's 3 rounds of 500m row, 12 deadlifts and 21 box jumps). My box jumps are only 8" right now not 20" and my rowing time needs work, so I haven't even started on this yet.

Anyway, this is where I'm at and where I'm going. Seven standards left and I hope to get them in the next three months, and then do all 21 over again in a one-month period to "pass" or whatever.

[treelizard]

Couldn't stay away from Crossfit any longer.
Yesterday: Tabata Something Else--that's 20 seconds of work followed by 10 seconds of rest for 32 intervals, first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and the fourth 8 intervals are squats. No rest between exercises.

Subbed body rows for pullups. Did frog situps.

Body rows: 8/7/8/7/7/6/7/7 (57)
Pushups: 10/11/9/8/6/7/8/8 (67)
Situps: 8/7/7/7/7/7/7/8 (58)
Squats: 14/13/12/11/9/11/9/12 (91)
Total: 273

Surprised that situps were a weak link; I always thought core was my strongest area. Hmmm.

Today: Fight Gone Bad, a workout Crossfit came up with to prepare UFC fighters. Three rounds of five exercises, one minute each, one minute between rounds, no rest between exercises. I did barbell thrusters instead of wallballs and subbed a 35# barbell for the 75#, and an 8" box for the 20" box.
Then you add up all your reps (calories for rowing).

Thrusters: 20-15-10
SDHP: 16-13-10
Box Jump: 22-20-23
Push Press: 11-11-11
Row (cal): 8-7-6
Total: 203

It's a start.

[treelizard]

Two more of the standards down: 10" vertical jump (actually got more like 11") and 1/4 bw military press (cake). I tried to get the 2K rowing standard (which was 9:50) but missed it by 23 seconds. Damn. Also tried to do 1/2 body weight high pulls and failed.

12 down, 10 to go. Hopefully knock out the three running ones and the 3 dips tomorrow, we'll see.

[Tom Yum]

Ran 4 miles in 30:42.

That's about 10 seconds faster than my previous attempt. It takes a lot of consistent work just to shed a little time in those long distances!

Swam 1,000 meters (broken up into various intervals).

[treelizard]

LOL, well I didn't do jack today. Okay, I helped build a sweatlodge. Lots of peeling willow.

[Tom Yum]

LOL, hardly. I really don't feel like I'm anything special.

You are because you have the discipline to keep it up.

[treelizard]

LOL, hardly. I really don't feel like I'm anything special.

Today some FMA and a few more of the CF North fitness standards. I'm trying to make it to the "well rounded beginner" category but I'm pretty far from t here. Okay, so here's what I got today:

30 second static hang

10 second L-sit

25 dumbbell swings, 35# (this was supposed to mimic a 1 pood kettlebell swing thing, hopefully if I can do it with a DB I can do it with a KB)

500m row in 2:10, (ten seconds under the designated time)

Deadlift worked up to 110, they ask for 75% of bodyweight. My bodyweight fluctuates but the most I've ever weighed is 145 so I went with that. I'm stoked because my deadlift record was 85. I did this twice to make sure I could really do it.

9 down, 12 to go

Back to the homework.

[Tom Yum]

So this week instead of crossfitting I'm going to go to the climbing gym, go on long hikes and bike rides, go dancing maybe, do that cardio kickboxing class I always want to do but am always too smoked because of the WODs. Should be fun.

I know what you mean about changing things up. Great that you're taking the time to have fun. Tree, you're setting a great example for other women; then again you're probably making some of them curse under their breath...

Yesterday's workout

(400 meter sprint + 400 meter jog) x 5 times = 4,000 meters worth of work.

100 crunches (folded arms extended, elbow to knee)
50 side crunches ea. side.
The plank.

1 mile run - 7:42. Wanted to see how fast I could run after doing some sprint work.
Back Extensions 2 x 15
Divebombers 15.

Walked it off. Hit the books.

Next workout:

Hittin' tha weight pile!!!!
I'm going to try and get some sparring in too.

[treelizard]

I usually do, it was a special occasion though.

Today I started working through the Crossfit North Level 1 (well-rounded beginner) physical fitness standards. I know I can't do all of them but I am trying to knock out as many as I can. Four down, seventeen to go. The ones I got: 50 free squats, 10 pushups, 30 situps, 10 sitting knees to chest. Pretty easy, really. It's the other ones that are hard.